How to Build a Resilient Mind with Daily Self-Care Backed by Science

In this section, we list practical tips and online resources (i.e., organisations) providing regular updates to get you started so you can better manage in these uncertain times. Whereas when we practice self-compassion and remain calm in the face of failure, rejection or criticism, we de-activate the threat system and activate the care system so oxytocin and endorphins are released which helps reduce stress and increase feelings of safety (Vachon, 2016). As we explained, self-criticism activates our sympathetic nervous system and elevates stress hormones (Singer and Klimecki, 2014). In contrast, compassion is characterized by empathic concern and motivation to relieve others’ distress and suffering (Singer and Klimecki, 2014).

Resources for practicing organizational resilience:

Cultivating emotional intelligence aids in managing reactions to stressful situations effectively. Adaptability and flexibility are crucial traits for navigating life’s uncertainties and building resilience. Keeping a daily gratitude journal can help shift focus towards positive aspects of life. It helps create a supportive environment where people feel heard and validated.

• Thereby, we aim to gain insights about the interrelations of resilience-related factors with work-related outcomes.
• When thinking of different self-care activities to try, think about these dimensions in your life and how you can improve them.
• Although university students have been reported to show increased prevalence rates of anxiety and depression (9–11), we had initially screened potential participants for eligibility for the intervention study, thus our sample represents rather healthy students.
• Additionally, participants were recruited via hospitals, professional associations, training institutions (e.g., Universities with nursing degree programs), and counseling and care facilities, where the resilience training for HCPs was advertised.
• We analyzed data across the whole sample to characterize the impact of the COVID-19 pandemic, irrespective of resilient functioning trajectory class.

And done consistently, they rewire your brain toward greater resilience. Leave notes in your workspace or use a physical tool—like the https://www.uvic.cat/noticies/la-catedra-de-salut-mental-de-la-uvic-ucc-i-la-fundacio-althaia-signa-un-conveni-amb-la Essential Tools Card Deck—as a prompt. You’re literally reshaping your stress response. Over time, your brain gets better at returning to a calm baseline without effort. By midday, your mental energy is likely thinning out. This brief pause activates your prefrontal cortex—the part of your brain that governs emotional control and self-awareness.

Data Preparation and Statistical Analyses

Holistic nurses use mindfulness to “ground”themselves, or to return to a state of mental clarity, prepared to make thoughtful and reasonable conclusions under stressfulcircumstances. Boosting the activity of the insula, proliferatescreativity, empathy, and supports us in building relationships. In general, intervention studies aiming to boost self-care behaviors, could show significant reductions in stress and depressed mood (79, 80). It may be, however, that self-care played a more important role than other resilience factors during the first lockdown.

A new study demonstrates the contribution of self-care practices to well-being.

It is a preventative measure that helps us be our best when life is at its worst. Self-care can also improve a person’s self-worth and self-control, both of which are considered to be protective factors by the Substance Abuse and Mental Health Services Administration.¹ It is created by a variety of factors such as childhood experiences, prior trauma and relationships. This module was designed to assist participants through difficult times and we wanted to ensure the material was available to everyone. The course includes relevant videos, readings and reflections which could contribute to the ability to thrive and flourish during difficult times. This special edition of our course is uninstructed so you can work at your own pace and spend more time on the sections that are most relevant to you.